Imagine being shipwrecked on a beautiful island for the rest of your life. Doesn’t sound all that bad, but here’s the twist – you can only choose 10 different foods to live on. Apart from the need for ingredients that will make an exciting variety of dishes, you’re also going to need to keep yourself supplied with the nutrients essential to a healthy life. Here are my top 10 must-eats for excellent health:
Almonds
An excellent source of vitamin E and a good source of protein and fibre, almonds also contain many antioxidants, including some which have been found to be helpful in halting cancer cell growth and may help to lower the risk of heart disease. A couple of handfuls of almonds each day may even help to keep you thin, by raising levels of cholecystokinin (a hormone that tells your body that you’re full and satisfied) and by blocking the absorption of some extra calories from carbohydrates and fat. Recipes with almonds.
Avocado
Rich in monounsaturated fat, avocados contain more protein, potassium, magnesium, folic acid, B vitamins, vitamin E and vitamin K than any other fruit. They also contain plant chemicals such as beta-sitosterol, a phytochemical that has cholesterol-lowering properties and may aid in reducing prostate inflammation; it might even be useful in fighting prostate cancer. Avocados contain lutein, a carotenoid that helps fight age-related macular degeneration – a condition that causes loss of sight in the elderly. Lab tests using extracts from avocado have demonstrated the ability to help fight gingivitis, and avocado oil applied to the skin may deter psoriasis and other skin diseases. And as if all this wasn’t enough, avocados have also been shown to help relieve the symptoms of osteoarthritis. Recipes with avocado.
Beans
Beans (pulses as well as legumes such as French beans) are the vegetable with more – more protein and more folate (a form of vitamin B) than any other vegetable. Darker beans such as black beans are rich in antioxidant compounds called anthocyanins, which have been found to help fight breast cancer and heart disease. Beans, more so than for any other food, have been associated with longer life for those who eat them and bean-eaters tend to be thinner, too! High-fibre diets that include beans have been shown to manage diabetes better. Recipes with beans.
Garlic
Though garlic doesn’t contain lots of vitamins and minerals, it more than makes up for this shortfall with an abundance of phytochemicals that can kill bacteria, fungus and viruses, reduce cholesterol and help battle cancer. As with most nutrients in vegetables, these are more readily available from raw garlic. Researchers in London found evidence to suggest that garlic might play a role in boosting babies’ birth weights, and decreasing the chances of pre-eclampsia. No wonder it’s one of the most popular flavourings in the world.
Oatmeal
Oats contain vitamins such as vitamin E, several B-vitamins and minerals such as calcium and potassium, along with many trace minerals including selenium, copper, zinc and iron. They are loaded with both soluble and insoluble fibre, helpful in both cholesterol and weight reduction. One study found oatmeal to have the highest satiety effect of any other breakfast food – a bowl in the morning is a good way to reduce the likelihood of overeating the rest of the day. Recipes with oats.
Raspberries
An excellent source of vitamin C, raspberries are rich in anthocyanins, ferulic acid and beta-sitosterol, which has been found to be helpful in fighting mouth and throat cancers. Eating raspberries has also been found to reduce blood glucose levels, even after carbohydrate-heavy meals. Recipes with raspberries.
Salmon
Salmon is one of the richest sources of omega-3 fatty acids, which have a wide variety of potential health benefits. It’s also rich in protein and vitamin A, but it’s the oils for which the most health claims are made: there are studies to suggest that eating fatty fish such as salmon can help reduce the risk of cancer, heart attack, stroke, diabetes, depression and asthma. Recipes with salmon.
Tea
All tea contains plant chemicals called polyphenols, particularly a subgroup called catechins, which have shown cancer-fighting properties and play a role in bone health. The highest quantities of catechins are found in green tea, and a Japanese study in 2006 showed that elderly people who drank at least two cups of green tea a day experienced less cognitive impairment than those who didn’t.
Turmeric
Turmeric contains the compound curcumin, a powerful antioxidant that is claimed to help fight skin, breast, colon, prostate and other cancers, and acts like a bucket of water on the flames of inflammation. One study found that senior citizens who ate curry at least once a month did better in cognitive function tests, showing better memory, than those who ate curry less often. Recipes with turmeric.
Yogurt
Yogurt is a superb source of calcium, with nearly 400mg of calcium per cup. Some lactose intolerance sufferers find that yogurt is one of the few dairy products their body will cope with, and even thrive upon. Yogurt contains ‘friendly bacteria’, known to enhance digestion and lower the risk of certain cancers. Recipes with yogurt.
101 Foods That Could Save Your Life by David Grotto (£10.99, Bantam Books)
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